Skinny Bastards 2. The need for speed! by Joe DeFranco | 06/21/05 The original Westside for Skinny Bastards was the most popular article I’ve ever written. M24, 6’2, pounds if that matters. I really like Joe DeFranco so I thought I’d give WS4SB3 a try. I like how it’s a program for an athlete. Joe Defranco’s “Westside For Skinny Bastards – Part III”. I’m thinking of trying this program. I’ve heard a lot of great things about it, and I figured it.

Author: Tojarr Zulkishura
Country: Saint Lucia
Language: English (Spanish)
Genre: Personal Growth
Published (Last): 24 July 2006
Pages: 230
PDF File Size: 7.40 Mb
ePub File Size: 2.95 Mb
ISBN: 964-9-70348-854-5
Downloads: 27278
Price: Free* [*Free Regsitration Required]
Uploader: Faerg

Westside Barbell Basic Template. Before we get to the program, let’s take a skinyn at two quick success stories: Skinny bastards can get big and strong too, even if they need to run to prepare for their sports! If skiny somewhere in between, perform max-effort work for two weeks and then perform dynamic box squats for two weeks.

There’s a better exercise to build your back. My ass hurts just thinking about it! In the Beginning by Bob Youngs.

How do I work up to a RM? There is a difference.

Last year the pro scouts clocked Jimmy between 4. Since Wednesday is your only leg day, I bawtards a lower body sled-dragging workout on Saturday.

Dietary Myth Busting Diet Defrxnco. It focuses on doing basic exercises squat, bench, pull ups; 3 times a week for not very many reps or sets. I gained some serious size and strength from it. There are several ways to organize your training week, but one split is superior for the vast majority of lifters.


Westside for Skinny Bastards

Perform supersets of reps of each exercise. Max Effort Deadlifts Friday, Day To run a Westside program effectively, it helps to have a good understanding of the underlying concepts. And it delivers, every time. Advanced System for Beginners by Louie Simmons.

This year, at the Elite College Football Combine, he ran an official 4. And both variations are safe if you do them right. Weightlifting is something all men and even women should engage in, there are numerous health benefits but at the end of the day it just makes you feel awesome.

Lift Variations Bench Press Variants: For carbs, if you are predisposed to putting on fat, then controlling carb intake while maximizing EFA intake will be the key to limiting fat gains. And don’t be fooled by the name, either.

Push-pull-legs is superior for any goal. When you fail, switch the lift. It’s a great strength program. This effective program is for them. Question of Strength 50 by Christian Thibaudeau Today How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.

In the timed set variation, the athlete performs as many tire flips as possible in the given timeframe. Nick Brandreth, year-old high school wrestler. But there are some differences you need to know, especially when it comes to rest periods. Use this program as a guide and get to work!

Joe Defranco’s “Westside For Skinny Bastards – Part III” – Forums

Elbow Flexor Exercise Perform 3 sets of reps. Well, I am here to help! Success Stories Jimmy St. Tug-of-War The tug-of-war separates the men from the boys. This is one of the major differences between this program and a traditional Westside template.


Periodization Bible Old Testament. I stick with one exercise and add weight each week. Max Effort Deadlifts Wednesday, Day My lab is the weight room and my lab rats are my athletes. CP is based on a couple primary ideas. Push-pull-legs is superior for any goal.

Periodization Bible New Testament. The key to gaining muscle is to slowly and methodically increase the amount of weight and or reps that you are doing. If you find yourself pretty run down running this program, reduce some volume. Through my extensive research and experience, I’ve found that this system produces the best results. But there are some differences you need to know, especially when it comes to rest periods. I even substitute dynamic days with repetition days for my NFL football players during the initial stages of the off-season.

This program consists of 2 upper body days, and two lower body days. I’ve substituted dynamic-effort days with repetition days for the upper body. Remember that skinyn modified program was put together for athletes who lack muscle mass.

As a bonus, every one of these “hardgainers” has the strength to match their newfound muscle!